Calculate your daily calorie needs and macronutrient goals
Calories burned at rest
Based on your goal calories, here's your recommended daily macronutrient intake:
Desk job, no regular exercise, mostly sitting or lying down. Examples: office worker, truck driver, student.
Light exercise 1-3 days per week. Examples: occasional gym visits, short walks, light housework.
Moderate exercise 3-5 days per week. Examples: regular gym workouts, jogging, cycling, sports.
Hard exercise 6-7 days per week. Examples: daily intense workouts, training for competition.
Your calculation result provides important insights for making informed decisions. The calorie calculator takes into account age, gender, height, weight, activity level to give you an accurate estimate that you can use for planning and budgeting purposes.
Understanding your daily caloric needs is fundamental to achieving health and fitness goals. Whether you want to lose weight, gain muscle, or maintain your current physique, accurate calorie calculations provide the foundation for effective nutrition planning.
Calorie calculators provide estimates based on established formulas like Harris-Benedict or Mifflin-St Jeor. They're generally accurate within 10-15% for most people, but individual metabolism can vary. Use the results as a starting point and adjust based on real-world results.
Your calorie needs can vary daily based on activity level, sleep, stress, and other factors. Some people benefit from calorie cycling, while others prefer consistency. Monitor your progress and adjust as needed.
Sedentary: desk job, minimal exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Active: physical job plus exercise.